If you feel you’ve been running, like a mouse on a wheel, without any real results to show for your cardiovascular efforts, you need to attend this seminar. Marty Linclau-Miller, Human Performance Consultant, will give you the 4 key essentials to unlock your cardiovascular goals, whether they are to lose weight, get in better shape, or enter your first endurance race. Endurance training is simple when you have a plan!
When: Saturday, July 24th, 12:00 – 1:00 pm
Where: World Gym, 6615 Crain Highway, La Plata, MD 20646
Capacity: Limited to 25 Participants
Cost: Free for current Longevity Studios clients and World Gym members. $10 for the general public. Call 301.934.0855 to register.
I had a lot of time in 2005 to watch the Tour de France, because of time off with my daughter being born. I haven’t really paid much attention to the Tour over the last few years. This past year, I somewhat became fixated on it again with the return of Lance Armstrong. What I was focused on is how this “ancient athlete” was taking on one, if not the most, demanding physical events ever. This year he has had a full year of training and has already had an impact, finishing 3rd in the Tour of Luxemburg and taking second in the Tour of Switzerland. As he heads into this year’s Tour de France, he looks like he has had a return to form, even though by cycling standards, he is old for the sport at 38.
One of the keys to his training is that he follows the principle of “work hard, play hard”. Lance’s coach, Chris Carmichael, makes sure that the training program that Lance uses progresses him continuously and peaks for the Tour de France. One of the key components is that no matter how hard the work is, it has the right amount of recovery to allow him to response to the next higher level of demand.
The formal name for this process is supercompensation. I see a lot of clients and gym members start a fitness program with a great amount of enthusiasm, but no plan for their recovery. They don’t factor in how sleep, nutrition, work stress, and personal stress can crush their results. The only way to get results is to do the work, then allow your body to recovery from the work. A very good read that highlights this, from more of a corporate environment, is The Power of Full Engagement. The book uses the term “rituals” to illustration actions that you develop and put into daily routine to manage your stress and maximize the recovery process.
If you have just started an exercise program or have been doing one for some time, but are not seeing the results you expect, I seriously encourage you to take a look at your recovery from the workouts and the impact your daily stress is having on your fitness plan. Making small changes in your nutrition, sleep, and stress management can lead to large changes in your body!
It seems to be an epidemic of people having difficulty sleeping. In order help you discover some methods that could assist you falling asleep and staying asleep through the night, Natasha Atkinson has written her top 10 tips for improving your sleep.
Natasha has been in the fitness industry for two decades and understands the benefits of a healthy lifestyle. It’s through this commitment to fitness and living a healthy lifestyle that she expresses her passion and gets her clients to reach their full potential. She enjoys training clients of all fitness levels. She especially enjoys working with women to help them overcome the many barriers they face in their pursuit of fitness. Her certifications include Holistic Lifestyle Coach Level 1 and Exercise Coach from the C.H.E.K.Institute, National Academy of Sports Medicine (NASM) and American Council on Exercise (ACE) Personal Trainer certifications.
In today’s fast paced world with so much to do and so little time, one of the things that seem to go is not only the amount of sleep we get but also the quality of sleep. Ideally, your body needs 8 hours of sleep a night. If you don’t think a little lack of sleep can derail your fitness goals read this article from LIVESTRONG. COM, entitled Sleep: Good for the Brain and the Belly. By implementing one or more of these simple steps, you may be able get a good night sleep and not have to fight the battle of the belly bulge.
Develop a bedtime routine. A pre-sleep ritual will help with the transition from a busy day to a restful night. Start 15-20 minutes before, dim the lights, take a hot shower, or enjoy some light reading. This done consistently will send the signal to the brain that it is time to wind down.
Use the bedroom for sleep and sex. Keep the bedroom dark and quite. If you must have some noise, opt instead for soft sounds. Keep the laptop, TV and cell phone out. The bright lights and distractions from these will only serve to disrupt sleep, causing you to stay wake. Instead of an overhead light, try a low watt bulb.
Avoid alcohol. Alcohol may make you fall asleep but it also causes you to wake a few hours later. A cup of decaffeinated herbal tea can be more soothing and less disruptive.
Limit caffeine. Studies show that it can stay in your system for up to 8 hours, causing you to toss and turn through the night. Restrict the caffeine to morning hours and definitely nothing after 3 PM.
Get regular exercise. Aside from the benefits, of both mental and health, exercise can also make it easier for you to fall asleep and stay asleep. The timing and intensity can play a key role in its effect on sleep find a time is best for you.
Restrict nicotine. Although it feels relaxing it is actually puts a stimulant into the body. The effects of nicotine are similar to those of caffeine. It should be avoided near bedtime or if you wake through the night.
Keep pets off the bed. This is the perfect time for you to give your pet a bed of their own. They often cause you to wake through the night either from pet allergies or from movement.
Heavy meals. Eating a heavy meal or a sweet snack will make falling asleep more difficult. Choose a more balanced snack, mixing foods that contain tryptophan (which promote sleep) with a carbohydrate.
Manage stress. If anxiety from the day is keeping you awake, focus instead on turning negative thoughts into positive ones before heading to bed. Meditation or essential oils can have a powerful effect on creating a positive mood.
And lastly, if after 20-30 minutes, you are unable to fall asleep, get up and try a low key activity with dim lights until you start to feel sleepy. Tossing and turning will only add to your frustration.
Done consistently, these tips will have you off to a good night’s sleep in no time.
Well… whether you’re joined the Longevity Studios Cardiovascular (LSCV) Group or not, you may be looking to do something active this Saturday (March 20, 2010). You may just want to celebrate the “no more blizzards” weather with some outdoor fun! But how on Earth could you do this?
I’ll tell you how, let’s get moving on the right “path” … or maybe trail would be a better way to say this … the Indian Head/White Plains Rail Trail!!! I would like to invite you to the first of many LSCV group run/walks. These are very informal and we look to get as much laughter out of you as sweat. The goal is to get the group together to share training tips, work together to improve our stamina, and meet others who share our goals. Any and all are welcome. Heck… you can even bring a friend or family member, if you like.
If you are looking to improve your running/walking performance, you have a task before coming. Your task before you arrive is to gather some data, so we can calculate your pace. Here is how:
Time a run outside or on the treadmill. Remember it or write it down!
Log your distance. The treadmill will tell you at the end of your run. If you run outdoors, go to www.mapmyrun.com and, well… map your run! Remember your distance!
Bring both numbers with you and I will show you how to calculate your mile pace. With everyone’s pace, we will choose running groups and get rolling. We will go for 50 minutes, 25 out and 25 back.
We will meet on Saturday 3/20 at the “White Plains” end of the Indian Head/White Plains Rail Trail at 1:00 PM. Here is how to get there:
White Plains – From Rt. 301 South, make right turn onto Theodore Green Boulevard. Approximately ¼ miles, trail parking is on right side of road. Weekend (only) overflow parking is available at the Charles County Health Department’s parking lot (at intersections of Rt. 301 and Theo. Green Blvd.).
We have many clients that are always looking for groups to walk, run, swim and bike within the community. We also had clients that were very serious about increasing their performance in cardiovascular endurance events. Marty Linclau-Miller and I were discussing it when we decided to stop talking and start doing something about it. Marty has organized a group to respond to the need.
Marty has a passion for starting this group because he has been involved with competitive endurance sports for his entire life. He graduated from Michigan State University with a B.S. in Kinesiology (Sports Medicine). His focus is on functional training and he has an intrinsic motivation to live a healthy lifestyle. Passion for getting the most out of life is what has made him who he is and helps his clients realize their full potential. He knows most of us are not training for sports, we’re training for life. He wants his clients to feel healthy and confident in their abilities. With three years of training and management experience, he is comfortable in helping people of all fitness levels.
Longevity Studios is proud to announce the creation of Longevity Studios Cardiovascular Group (LSCV). LSCV will be a group focused on fostering health and performance while increasing cardiovascular capacity. You do not need to be a current client to enjoy the benefits. Our goal is to create a community with shared desire to train properly and have a lot of fun along the way! Whether you are interested in staying fit or winning your next event, if it involves cardio, this is your group. LSCV will provide tips, group runs & rides, event preparation, and seminars. To become a member, simply go to the Contact Longevity Studios webpage and under comments type “I want to be a LSCV member”. You will begin receiving LSCV information. We will be participating in many of the running events in the local southern Maryland area.
The group will be competing in its first event coming in April, the St. Charles Half Marathon. The St. Charles Half Marathon will also include a 5K and a Rail Trail Fun Run. The event will take place on April 18th and you can register at: www.stcharleshalfmarathon.com.
We look forward to being your travel guide on the road to cardiovascular fitness!
One of the first things we look at when a new client comes in is how well their hips are working for them. When the hips are not functioning properly, it can lead to the hip joint wearing out prematurely, knee problems, foot issues, and a low back that stays painful all the time. Muscle imbalance of the hips is common and often leads a person to overuse their lumbar spine. When we identify just how the hips need to be stretched and strengthened and give the right exercises, the imbalance goes away.
After the hips have been corrected or if the client comes in functioning properly, we move into exercises that continue to increase the function of the hips, but also focus on the best aesthetic development of the glutes … aka, the butt, the booty, the bum, and the junk in the trunk. A great looking butt is something that you should want, not only to turn peoples’ heads, but it a great indication that your hips are at their optimal level of function.
To see an exercises that can take your bum to the “boom boom pow” (as the Black Eyes Peas would say) that it should be, take a look at the following video. In the video, Marty Linclau-Miller, Human Performance Consultant, is demonstrating a Stability Ball Hip Extension. You can also go to our Longevity Studios YouTube Channel to view more exercises.
No matter what you think of the technological revolution, one thing is for certain … it has us sitting more than ever before. One statistic I read has that 85% of all jobs are “sedentary” or chair based. I can tell you this from my experience, 12 years ago I rarely sat as a part of my work. I was a personal trainer … I was on the floor with clients or helping the front desk staff do what had to be done. The only time I looked at a computer was to check email … as I stood there waiting for the next client. Back then I worked out hard, and even had a herniated disc from doing stupid stuff years ago, but never back pain.
Now I own a company and have many administrative tasks that require me to sit … and sit … AND sit! I have a Macbook to write these blogs, articles, record videos, and be a king of social media. But maybe … just maybe there is a consequence to all this. I still workout, but seem to have more neck and back pain, especially after a heavy day of writing.
I had read the book, Sitting On The Job, a few years back, but maybe I forgot some of the lessons learned. So for all of you who need to hear it or hear it again, there was an article on MSNBC, in the health section, entitled You Sitting Down? It’ll Kill You. For those of you who don’t have time to read the article, because you need to “sit there” and move onto the next project, the quick synopsis is that those who sit the most are more likely to be fatter, have a heart attack or even die.
Elin Ekblom-Bak of the Swedish School of Sport and Health Sciences said,
After four hours of sitting, the body starts to send harmful signals.
She goes on to further explain how the body’s genes that regulate blood sugar and fat start to shut down.
For all of you who are sitting regularly, you should read the article and see the possible consequences that might befall you. I might also suggest that while you read the article, you march in place … ok, maybe a bit much but it couldn’t hurt … you’ll look silly, but not hurt!
Weigh in on what you think. Leave a comment to let me know how much time each day you sit and whether you notice anything negative from it.
Back in my heyday of powerlifting, it became a running joke with my workout partners that when someone bragged about their bench press, curls, or 6-pack, we would jump right into the question “…but do you squat?” The main reason for this, in our minds, is that this separated the fitness enthusiasts with the serious lifters. Heavy squatting is arguably one of the hardest exercise you can perform.
Since that time, my appreciation for the squat has remained the same, but has changed in its focus. I use to have the gym rat mentality of “go heavy or go home” pertaining to the squat. Now I realize just how important the squat is for functional movement and how everyone should be incorporating some form of it into their fitness program.
Squatting is a basic, functional movement pattern that we all need in order to live our daily lives. When we are unable to perform this movement is when the problems arise. Many times I have had clients walk through my doors from their orthopedic doctor and the first thing that comes out of their mouth is “The doctor said I shouldn’t squat”. One of my colleagues, Josh Rubin of East West Healing and Performance, created the video clip, Squatology 101, that gives the answers to why the squat is essential to perform. He does a excellent job of pointing out all the benefits the squat provides.
If I kept my old paradigm, then I guess I would have to agree with the client that said they shouldn’t squat. But the new thought process would have me say, “let’s find a way to get it done that will help to improve your life and performance”. To give you some appreciation of the variety of squats that you can perform, Marty Linclau-Miller, another Human Performance Consultant at Lonegevity, and myself developed the following videos of different squat versions.
Hopefully these videos and commentary will give you a new appreciation for the squat and ways that you can include it in your exercise program. If you need some suggestions as to ways that the squat can be modified to help you, leave a comment. Otherwise ….. Happy Squatting!
In an effort to get you through the holidays without permanent physical or mental scarring, Natasha Atkinson has put together some tips to navigate this year’s silly season!
Natasha has been in the fitness industry for two decades and understands the benefits of a healthy lifestyle. It’s through this commitment to fitness and living a healthy lifestyle that she expresses her passion and gets her clients to reach their full potential. She enjoys training clients of all fitness levels. She especially enjoys working with women to help them overcome the many barriers they face in their pursuit of fitness. Her certifications include Holistic Lifestyle Coach Level 1 and Exercise Coach from the C.H.E.K.Institute, National Academy of Sports Medicine (NASM) and American Council on Exercise (ACE) Personal Trainer certifications.
With the holiday season underway, most of us are already experiencing some sort of stress. With a little planning we are able to make the season a lot more enjoyable. At every other time of year, we know that sleep, exercise, and a healthy diet are key factors in keeping stress at bay. With the fuss of the season, cooler temperatures, and the temptations of holiday treats, our normal healthy habits go quickly out the window. By just following a few simple tips, you can keep yourself on track and celebrating the new year with a healthier and happier you.
Moderation. Overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don’t go overboard on what you eat and drink. Skip seconds during large holiday parties and enjoy treats in smaller quantities. Opt for fresh fruit, cheese or nuts instead of heavier dips and pastries whenever possible.
Sleep. During the holidays, with all there is to do, the parties, the preparations, the shopping, the wrapping, and the cooking, it is easy to pay for the additional time required from our sleep time. Understand most of us don’t get the 7-8 hours we need a night as it is. Sometimes that 20 minute power nap will do wonders for your mind and body.
Budget. Set a financial budget and stick to it. Falling prey to impulse buying and going all out with credit cards will only cause guilt and repercussions in January when the bills come in. You can’t buy happiness with gifts.
Prioritize. It’s okay to say no. You can’t possibly attend every party, social event, buy every gift, visit every relative, and send out cards to a hundred people. Trying to do this only leads to massive stress. Ask yourself: Do I really want to do this? … if the answer is no, then cross it off your list.
KISS. Keep it Super Simple. Don’t try to do it all. Save some for next year. If baking the cookies from scratch will be too much, try store bought cookies and let the kids decorate them, they will have just as much fun. When possible order online, ship item directly to out of town family or have the store wrap the gifts for you.
Expectations. We believe we should feel good during the holidays but many of us find ourselves anxious and overwhelmed. The holidays are a time when our schedules and routines change dramatically. Also, our expectations of what the holidays should be very often set us up for failure. Taking a different approach to the season may make a difference. If you change your perceptions, you change your reality.
Acknowledge your feelings. If the holidays bring a sense isolation or loneliness to you, consider seeking out community, religious, or other social events they can offer support and companionship. Volunteering your time at soup kitchen or food pantry will offer a rewarding feeling and possible lead to new friendships.
Enjoy. It’s the journey, not just the destination. Find happiness in all of it. People often get so caught up in getting ready for the one day and they fail to realize it’s all the small things that make the holidays special.
We all want the holidays to be a happy time. By having realistic expectations and not overextending, you will keep your stress levels in check. I wish you a “full of joy” holiday season!
When I talk to people around this time of year, who are interested in starting a fitness program and losing weight, I hear some interesting reasons about why they’re going to wait until New Year’s to do it. “The holidays are coming and I’m too busy”, “I want to start fresh with a new year”, or my favorite, “I’m going to gain weight through the holidays, so I’ll wait until after to start”. Right! … did you know that only about 12% of people who make New Year’s Resolutions actually keep them?
There are many reasons for the low success rate, but the most important one is that there is no plan put in place. When a plan is developed and effectively implemented, the success rate goes up significantly. But a plan can be developed anytime and get you going at the most important time … NOW, when you are motivated to change! When you come to Longevity and want to start working out, we sit down and develop a plan that gets you started at the appropriate place and level.
If one of your objections is that the holidays are too busy, then what you are saying to us, is even after New Year’s when you get busy, you’re not going to keep working out. We are always busy! And yes the Holidays do put extra pressure on us, but I can tell you without hesitation that the people who find a way to maintain a schedule during this time of year are the ones who do not let the fitness goals slide any other time of year, no matter how busy they get. If you start during a busy time, you are better at planning to get your workouts in and you start at an amount that you can maintain, then increase as the busy times pass.
Externally imposed deadlines never result in permanent change. People who come to us who have an arbitrary timelines to their weight loss goals, follow a pattern of temporary success followed by dramatic failure. If you’re waiting for that cruise, wedding, or that New Year’s resolution, then you’re more than likely to lose the weight for a short term, but then goal will pass or you will get get bored and the weight will come back … and sometimes even more than before. What it takes to sustain your results is to connect the goal to what is really important to you. This may be health, appearance, or what fitness allows you to do and then develop goals that keep you motivated and on task.
For those that think they will just gain the weight through the holidays and then do something about it … you are starting with an huge assumption … YOU HAVE TO GAIN WEIGHT! If you do start exercising now and give some thought to all those holiday events, meals, and snacks I’ll give you an eye-opening revelation … YOU DON’T HAVE TO GAIN HOLIDAY WEIGHT THIS YEAR!!!
Whether you are looking to start a fitness plan or have been exercising regularly, I urge you to take a look now at how you can develop a plan that utilizes the holidays to focus your fitness or weight loss goals to gain even more success in the coming new year. If you need help, you can checkout our specials that can help you be a Happy New You in the Happy New Year!
Exercise, Fitness, General | Cliff Long | 
July 20, 2010 11:09 am | 
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